2019
030619
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
10min to complete:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
10 Kang Squats 45#/35#
60m 1 Arm OH Carry
30 Sec Handstand Hold
15 PVC OH Squats w/ pass through
15 AbMat Sit-ups 25#/15#
15 Push-ups w/ Alt Shoulder Taps
BURGENER WARM-UP:
1. Down and “FINISH” / Dip and Drive: SPEED THROUGH THE MIDDLE
2. Elbows High and Outside: KEEP THE BAR CLOSE
3. Muscle Snatch: STRONG TURNOVER
4. Snatch Lands (Power – 2”, 4”, 6”): FOOTWORK
5. Snatch Lands (Full): FOOTWORK
Metcon (No Measure)
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Rest 60 secs
Jumping Squats x 8 reps
Rest 60 secs
Side Plank x 30 secs each side
Rest 60 secs
Snatch-Grip Romanian Deadlift
Metcon (AMRAP – Rounds)
EMOM, for 20 mins (4 sets of each):
Station 1 – Assault Bike Sprint x 30 seconds
Station 2 – Kettlebell Swings x 15 reps*
Station 3 – DB Push Press x 15 reps*
Station 4 – Mountain Climbers x 30 reps
Station 5 – V-Ups x 15 reps
*Choose a moderate weight that you can do unbroken reps.
